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Post by badrock on May 1, 2007 17:40:53 GMT -5
Im good i feel really strong, my ankle is still weak so i've been doing exercises to increase my ankle strength....im thinking about doing a meet august 9th just for fun push/pull
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Post by badrock on May 1, 2007 17:42:02 GMT -5
05/01 - Back
Underhand Pulldowns 150x15 200x15 220x15 255x8
t-bar rows 3platesx15 5platesx12 6platesx10 7platesx7
dumbbell rows 100's x 15 x 3 sets
Close stance GM's 135x7 225x7 275x7
great workout, took is easy on the GM's because i hadn't done them in a really really long time, other than that i felt great, my ankle is getting stronger every day
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len
Fulltime Member
Posts: 113
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Post by len on May 3, 2007 7:01:03 GMT -5
Glad to hear the ankle is healing up. Great back training last night!
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Post by Marty Queen on May 3, 2007 17:24:41 GMT -5
05/01 - BackUnderhand Pulldowns150x15 200x15 220x15 255x8 t-bar rows3platesx15 5platesx12 6platesx10 7platesx7 dumbbell rows100's x 15 x 3 sets Close stance GM's135x7 225x7 275x7 great workout, took is easy on the GM's because i hadn't done them in a really really long time, other than that i felt great, my ankle is getting stronger every day Nice variety of exercises to hit the entire back Marques.
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Post by badrock on May 7, 2007 19:38:25 GMT -5
thanks Marty
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Post by badrock on May 7, 2007 19:39:40 GMT -5
05/07 - Back
Deadlif(from the floor) 135x5 225x5 315x3 405x1 505x5
Shrugs 225x20 315x20 405x15 225x25
WG Pulldowns 4 sets of 10
V-handle Pulldowns 4 sets of 10
crunches 3x20
Thats it for today, nice workout, i was just going to do 455 for 5 on deadlifts, but the warmups were so easy that i just went on up to 505, it was easy too, my best ever is 600x5 i hope to beat that very soon
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Post by Breaker on May 10, 2007 10:16:38 GMT -5
That is always a really good sign Marques, good to see your healed up and back at it!
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Post by Marty Queen on May 14, 2007 17:55:14 GMT -5
my best ever is 600x5 i hope to beat that very soon [/b] [/quote] Count on it!
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Post by Joey Smith on May 16, 2007 1:38:29 GMT -5
Wow it looks like you have not even taken any time off!....nice deads....
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Post by badrock on May 16, 2007 22:11:04 GMT -5
thanks guys, i feel pretty good
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Post by badrock on May 16, 2007 22:15:28 GMT -5
Here are the latest couple workouts from this week
05/13 - Back, biceps
Biangular bar Pulldowns 150x15 200x15 230x15 270x7
t-bar row 3platesx15 5platesx12 6platesx10
dumbbell rows 100x15 120x15 130x10
seated dumbbell curls 45x10 50x10
db preacher curls 45x12 50x12
hammer curls 55x10x2sets
05/15 - Chest
Bench (paused) barx15 135x10 185x5 225x3 275x1 295x5
Incline dumbbell bench 85x7 100x15 120x10 120x7 75x12
seated chest presses 3plates per side for 2 sets of 10-12
seated calve raises few sets of 25
nice couple workouts, its about all i could do with by myself, on my bench day i've just been warming up to a sets of 3 or 5 paused and then doing heavy chest stuff, i wanna do boards, but i dont have anyone to hold them at the time....still feeling strong though....peace
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Post by Marty Queen on May 17, 2007 17:30:45 GMT -5
looking stronger all the time Marques -- nice paused bench work!
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Post by badrock on Jun 2, 2007 22:45:40 GMT -5
thanks marty
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Post by badrock on Jun 2, 2007 22:48:25 GMT -5
05/31 - Legs
Squats 135x5 225x5 315x3 405x3 500x1 405x3 405x3 315x3
hack squats 3plates per side x 15 4plates per side x 10
seated leg curl machine 280 for 3 sets of 15
standing single leg curls 80 for 2 sets of 10
06/01 - Shoulders, triceps
seated dumbbell presses 50x20 70x15 90x12 100x7
side lateral raises 30x10, 35x10, 40x10, 45x8 (one continuous set)
reverse pec dec 120 for 3 sets of 10 to 12
Overhead ez bar extensions 145 for 3 sets of 10 to 12
pushdowns 150 for 3 sets of 15 to 20
overhead one arm db extensions 45 for 2 sets of 12
nice couple workouts, finally got a workout in with scott smitth, great guy, basically worked on my form on the squat day, my ankle feels pretty good and my foot was solid throughout the entire workout, things are going well
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Post by Marty Queen on Jun 6, 2007 17:45:28 GMT -5
seated dumbbell presses50x20 70x15 90x12 100x7 things are going well [/b] [/quote] glad to hear it. super strong db presses!
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